Sautéed Cod with Tomato and Olive Relish
Pan-seared cod fillets topped with a bright, tangy tomato and olive relish for a fresh Whole30 seafood dish. This mediterranean-inspired seafood (mediterranean, whole30) ready in about 20 minutes pairs cod fillets, cherry tomatoes, quartered, kalamata olives, pitted and chopped for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces (6 oz each) cod fillets
- 1 1/2 cups cherry tomatoes, quartered
- 1/3 cup kalamata olives, pitted and chopped
- 1/4 cup red onion, finely diced
- 2 tbsp capers, rinsed
- 2 tbsp fresh parsley, chopped
- 1 tsp lemon zest
- 2 tbsp lemon juice
- 3 tbsp avocado oil
- 1 tsp sea salt
- 1/2 tsp black pepper
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Pat dry 4 cod fillets and season both sides with 1 teaspoon sea salt and 1/2 teaspoon black pepper.
- Step 2: Heat 2 tablespoons avocado oil in a large nonstick skillet over medium-high heat. Add cod fillets and cook without moving for 4-5 minutes until the edges are opaque and golden.
- Step 3: Carefully flip the fillets and cook for an additional 3-4 minutes until cooked through and flaky. Remove fillets from skillet and cover to keep warm.
- Step 4: In a bowl, combine 1 1/2 cups quartered cherry tomatoes, 1/3 cup chopped kalamata olives, 1/4 cup finely diced red onion, 2 tablespoons rinsed capers, 2 tablespoons chopped fresh parsley, 1 teaspoon lemon zest, and 2 tablespoons lemon juice.
- Step 5: Add 1 tablespoon avocado oil to the tomato mixture and stir to combine.
- Step 6: Spoon the tomato and olive relish evenly over each cod fillet and serve immediately.
Frequently asked questions
How long does Sautéed Cod with Tomato and Olive Relish take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Sautéed Cod with Tomato and Olive Relish?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Sautéed Cod with Tomato and Olive Relish?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Sautéed Cod with Tomato and Olive Relish for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Sautéed Cod with Tomato and Olive Relish whole30?
Yes — this recipe is tagged whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
